To review, the basic directions of mobility of the wrist joints are:
1. opening the palm side of the wrist
2. opening the top side of the wrist
3. opening the thumb side of the wrist (outward side-bending)
4. opening the pinky side of the wrist (inward side-bending)
5. outward rotation
6. inward rotation
The first pair correspond to flexion (forward bending) and extension (backbending) of the spine, the second pair correspond to side-bending of the spine, and the third pair, naturally enough, to twisting of the spine.
Just as any stretching in any joint of the body creates a resonance inviting other joints to open, similarly there is a direct relation between any particular sort of action in a joint and the comparable aspect of movement in every other joint. So, for example, poses that create rotational stretching in the wrists, ankles, shoulders, and hips, will specifically assist the twisting of the spine.
The first four mobilities are nicely addressed by Doward Dog-type poses with the wrists in varying positions, though for beginners it is a good idea to practice the placement of the hands with the knees on the ground, so there is less weight placed on the stretch. After you are accustomed to bearing weight in these unusual ways, you can increase the pressure by lifting a leg off of the ground, into variations of Three-Legged Dog.
1. To open the palm side of the wrist, take Down Dog with the palms facing down, but with the wrists reversed, so that your middle fingers point directly back at your feet. As you gradually increase the pressure, drawing your straight arms back over the line of your middle fingers, carefully assert the stretch directly at the center of the underside of your wrist. Additionally, in all of these Down Dog variations, lift your ribcage out of your shoulders, and spread the backs of your shoulder blades, making space for the breath in the back of your heart.
2. In the natural inverse of the last pose, take Down Dog with your palms facing up, and with your middle fingers pointing towards your feet. Take care as your deepen the stretch that it is focused at the center of the top of your wrist.
3. To stretch the thumb side of the wrist, take Down Dog with your fingers turned out ninety degrees from the front of your mat, or if your wrists are particularly flexible, take your fingers out a bit more than ninety degrees, though not so far that the stretch is shifted from the thumb side of your wrist to the underside.
4. The natural inverse, of course, turns the fingers in ninety degrees, or more if flexible, though again not so far that the stretch is shifted from the pinky finger side to the underside of your wrists.
The final two mobilities -- the rotations of the wrists -- are best accomplished in sitting or standing poses where the spine is erect in gravity. I enjoy them most sitting in Gomukhasana, or Cow Face Pose, where the thighs are crossed with the ankles outside opposite hips. These rotations have very strong effects on the wrists, and so as with all new yoga poses, please be gentle with yourself, especially at first, as you learn how the poses will affect you, and feel your way into your ideal alignment.
5. To stretch your right wrist into outward/external rotation, take your left wrist under your right wrist. Turn your palms to face one another, and interlock your fingers. Drop your interlocked hands under between your elbows, continue rotating them thru towards your heart, and keep going until your interlocked hands are again in front of your with both arms almost straight. Relax your right hand and arm, and use your left hand to deeply rotate your right hand and wrist outward. Be gentle! Repeat to the other side.
6. To stretch your left wrist into inward rotation, take your right wrist under your left wrist. In this position, allow your right wrist to relax completely, and use your left hand to rotate your right hand and wrist internally.
If you find other interesting ways to address these mobilities of the wrists, please write to me!
Also, I invite you to consider how the comparable mobilities of the ankles would be addressed...
Stephen Earth Metz gives a really gentle version of wrist opening for addressing actual injuries:
And this is a nice essay on protecting the wrists when bearing weight on the hands, in basic poses:
http://www.myyogaonline.com/blog/2007/08/30/protecting-wrists-in-downward-facing-dog-and-yoga-poses/
A brief reminder to practice Ahimsa, or non-violence, when practicing yoga, specifically addressed to the wrists:
http://www.yogajournal.com/practice/962
And, and longer piece on working with wrist injuries using props:
http://www.yogajournal.com/practice/1247
And finally, some suggestions for wrist pain in yoga practice:
http://www.inneridea.com/library/Yoga-and-wrist-pain
namaste,
jamie
Kundalini Vinyasa Yoga classes
Yoga Tree / Yoga Flow Castro, Gold's Gym Castro, Grace Cathedral, and James Howell Studio
san francisco
california
Posts
0 comments:
Post a Comment